Dairy products: not three a day as a general rule, nor do cheeses count | Good Life

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They are part of the list of products that are included in what we know as healthy eating. To be clear. “The milk and its derivatives have a very interesting nutritional profile, “introduces Giuseppe Russolillo, president of the Spanish Academy of Nutrition and Dietetics. And it has many benefits. Since BUENAVIDA, we have helped spread them and put an end to the myths that surround it. From here , all are nuances to the recommendation to take three dairy a day that makes the FEN through a nice television spot.

The organization tries to remember who they are through the anagram that represents its acronym (which responds to the Spanish Nutrition Foundation, “an institution subject to the Statute of Private Cultural Foundations, in accordance with current Spanish regulations”, as it says on its website) and the initials of one Fátima Espinosa Novoa, the protagonist of the advertisement and fictitious beneficiary of a consumption of three daily dairy products.

Launched by the Dairy Interprofessional Organization (Inlac), the initiative seeks to “remind consumers of the importance of consuming milk and dairy products as a source of essential nutrients for the body, within a varied and healthy diet,” they clarify on YouTube. Embarrassed by the memory that it is not always so easy to include at least five servings a day between vegetables and fruits, and the threat of each food group claiming its minimum consumption … the questions were skipped. Three portions will not be too many …? Where does this recommendation come from? Is it worth any food that has to do with milk? And, if they are so essential, what are vegans going to do … ?! We asked Russolillo.

It is not a recommendation like 5 a Day (of vegetables and fruits). Heeding the food pyramid of the SENC (Spanish Society for Community Nutrition) for NAOS (Strategy for Nutrition, Physical Activity and Prevention of Obesity) – the pyramid is the most widespread system of recommendation for healthy eating and has different versions, depending on who is promoting it–, dairy products are included in the consumer segment from 2 to 4 a day. The minimum, for children from 1 to 6 years and men over 65 years; between 2 and 3 for schoolchildren and adults in general; 3 or 4 for teenagers and 4 for pregnant women and infants. They should be of good quality, prioritizing low-fat preparations (although there are indications that saturated dairy may not be associated with an increased risk of cardiovascular disease, prudence rules), and without added sugars. And being a ration between 200 and 250 milliliters of milk (a glass), 200 to 250 grams of yogurt (2 units), 40 of semi-cured cheese or 75 of fresh cheese.

The Spanish Heart Foundation limits it on its website to 1 or 2, from 120 to 150 grams, without going into more detail. And Russolillo, as spokesman for the largest community of nutritionists declared free of conflict of interest, between 2 and 3, indicating that each one will mean 200 grams of milk and 250 grams of yogurt, and excluding butter and cheese, which are considered in the groups of fats and proteins respectively.

Knowing that your fork is based on scientific evidence, why are there so many differences? “It has not been possible to verify that the recommendation of the SENC / NAOS has been generated based on the recommendations for the development of dietary guidelines [avaladas por la ciencia]”, the expert points out. And that of the FEN?” In my opinion, placing the recommendation at 3 instead of between 2 and 3, based on existing evidence, is an increase that is not justified. “

Milk is recommended for calcium, but sports (and not drinking or smoking) is more important for the bones. “The justification of dairy consumption is based mainly on bone health. This is determined by a wide range of factors, some related to lifestyle. But, although an order in importance can be established, none has the capacity to produce or avoid osteoporotic fractures. […] And physical activity is one of the most strongly associated with its prevention, even considering low calcium intake as a small risk factor compared to that attributable to inactivity and the consumption of tobacco and alcohol, “says the dietitian. Nutritionist: A bomb that qualifies: “Despite this, and because hiking, alcoholism and smoking are so culturally established in our society, it seems reasonable to encourage and ensure adequate calcium intake.”

The cheese does not count. The announcement shows a large glass of milk, an infinite horizon of yogurt and a knife rolling an appetizing wedge of cheese. Although it can be considered a license of advertising creativity, the fact of passing the images in duplicate could be interpreted as its strategy for us to learn it by fire. “Cheese should not be comparable to the consumption of milk and yogurt despite its calcium content, since the amount of protein and fat makes it a nutritional food of nutritional value in terms of proteins and fats similar to meat, fish and the eggs [cuyo consumo no debe exceder de 3 a 4, de 100 a 125 gramos de la primera, si es magra, –ocasionalmente si es grasa–, un máximo de 600 gramos de los segundos y hasta 8 huevos cada 7 días], with clearly differentiated fat profiles and contributions of various vitamins and minerals. This means that the only ones that meet are milk and natural yogurts. “No, nothing sugary or flavored …” It is important to warn the population that any non-natural yogurt will contain significant amounts of sugar. We remind you that the World Health Organization recommends that the consumption of 10% of total daily energy in the form of free sugars not be exceeded, among which these sugary dairy products would be counted. “

And none is essential. “The consumption of at least five servings between vegetables and various fruits is associated with a lower risk of chronic diseases such as diabetes, obesity, cancer and cardiovascular. They provide fiber, vitamins and phytochemical compounds that differ in type and quantity between both groups, including fruits and vegetables among themselves, “Manuel Moñino, president of the Scientific Committee of the 5 a Day Association and member of the Center for Analysis of Scientific Evidence of the Spanish Academy of Nutrition and Dietetics, recalled in this magazine. Is there a similar argument for dairy? It seems not. “In fact, vegans do not have to comply with the dairy recommendation because it is not essential.” To get an idea: the goal of calcium consumption has traditionally been between 800 and 1,000 milligrams per person per day, however, these requirements have been reduced in recent years, to between 525 and 904 milligrams per adult. and day, depending on physical activity and vitamin D.

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